What Should I Do to Lose Weight? Recommendations of Science

Losing weight is a lifestyle goal pursued by many people around the world. In contrast, countless diet advice Unfortunately, among the slimming methods, there are some that are not scientifically proven.

Women/men slimming methods If you are looking for ones that have scientific basis, you will need this information. If your goal is to protect your health, you can start writing it down somewhere.

Obesity is a worldwide multifactorial disease.

Although many people seek a slimming method to maintain their ideal weight, many obesity He is after these methods because he is in his class. poses a risk to health and excessive fat accumulation It brings with it various chronic diseases such as obesity, diabetes and cancer.

The prevalence of obesity The fact that it increases every year actually reveals the seriousness of this issue. Obesity has a significant impact on health as well as mortality rates and medical costs. Obesity, which occurs with the energy imbalance between calories consumed and calories spent, of course also includes genetic and psychosocial factors.

So how do we lose weight in a healthy way?

• Balance your calorie intake.
• Be careful about the diet you choose. There is still no scientifically proven type of diet.
• Improve the quality of the foods you eat.
• Consume adequate amounts of water.
• Reduce the time you spend in the gym.
• Organize your sleep.
• Remove some foods from your sight.
• Choose good oils.
• Reduce your plate sizes.
• Watch less TV.
• Increase your motivation.

Balance your calorie intake.

We need energy to survive and perform our daily functions, and this energy comes from the calories we get from food. To lose weight The amount of calories consumed must be less than the amount of calories spent.

In other words, any diet with reduced calories will create the energy deficit required to lose weight. The main issue here is adjusting the balance of foods. Foods that are very dense, full of calories should be replaced with foods that are lower in calories and more nutritious. It is rich in energy, has more and higher protein, lower glycemic index, more fiber Foods that are healthy should be preferred.

But all of these may vary from person to person should not be forgotten.

Be careful about the diet you choose. There is still no scientifically proven type of diet.

From macronutrient diet such as low fat, high protein, low carbohydrate, intermittent fasting Studies continue on many diets that are so popular. The effectiveness of all It’s not 100 percent proven.

Beliefs that such diets cause weight loss are not based on research. from personal impressions or emerge from published books. In other words, the evidence for diets, especially in the treatment of obesity, is inconclusive and continues to be debated.

As we mentioned above, the methods used by people who lose weight with any diet may not work for someone else. This, metabolism and genetic factors It also varies due to reasons such as human behavior and environmental factors.

Improve the quality of the foods you eat.

In a study published in the Journal of the American Medical Association, eating foods for weight loss to the quality of food attention is drawn. Sugar and fast metabolized by reducing carbohydrate intake You can lose weight. Sugary snacks, processed carbohydrates, glycemic loaded foods, french fries, crackers, You can accelerate weight loss by staying away from foods such as chips.

Consume adequate amounts of water.

You can also use water, which is necessary for body functions to work effectively, to lose weight. This; supports metabolism, helps remove toxins and may contribute to appetite control.

average per day Drink 8-10 glasses of water Although this amount is generally recommended; It may vary depending on lifestyle, climatic conditions and personal needs.

Reduce the time you spend in the gym.

Of course, this doesn’t mean you shouldn’t do sports. After sprinting for 30 seconds, resting for 4-6 minutes and repeating this 4 times, one hour of running at a steady pace is achieved. more fat you lose.

To your exercises resistance training By adding it, you can both lose weight and create an afterburn effect. what you will do strength training Afterwards, your metabolism will accelerate thanks to excessive oxygen consumption.

Lifting weights can build lean muscle mass and add to your workouts. squats, planks and push-ups You can add movements such as, and you can also do various movements using resistance bands and your own body weight.

Organize your sleep.

In addition to exercising and paying attention to what you eat, you should also get enough sleep. There are studies linking lack of sleep to feeling hungrier and therefore gaining weight. It is also possible that by not sleeping you will become increasingly hungry. That’s why 7-8 hours You should put sleep among your goals.

Remove some foods from your sight.

Whatever you see is what you want. That’s why you look at the kitchen counter in front of your eyes. fruits instead of sweets sheep. A study conducted at Cornell University also supports this. Women who keep fresh fruit bowls in the open weigh 13 kilos less than those who do not. The opposite is proven in the same way.

Choose good oils.

When it comes to weight loss, many people prefer to avoid fat altogether, but this is partially untrue. hazelnuts, olive oil Good fats like these play a role in a healthy diet. unsaturated fatsWhen you are full, it sends a signal to your brain to stop eating and your appetite is suppressed.

Reduce your plate sizes.

There is another study conducted at Cornell University. In this one, they focus on large dinner sets. These plates are for you encourages you to eat more It also causes a deception that you eat less.

In the study, those who ate cereal from a larger bowl ate 16 percent more and They believed they were eating less.

Watch less TV.

It is a well-known fact that excessive TV watching causes obesity because it leads to inactivity and unconscious eating. There is also research on this subject. As a result of a study in which 50 thousand middle-aged women participated for six years, it was seen that every two hours the participants spent watching TV every day obesity risks increased by 23 percent. The risk of developing diabetes increased by 14 percent.

Increase your motivation.

There are many ways to do this. First of all, even if you are going to go on a diet, you can start by not calling it a diet. Because dieting can impose restrictions, which puts you under pressure from the very beginning. “I will eat healthy.”

small and realistic goals You must determine. Taking small steps to achieve big goals helps you stay motivated. Every small success can be considered a milestone on the way to the big goal.

Changing negative thoughts to positive ones and getting support from family or weight loss groups will also help you achieve your goals. Moreover psychological health and behavioral changes Remember that it is also important in the weight loss process.

To summarize healthy weight lossis not only a physical but also a mental and emotional process. Balanced diet, Regular exercise, knowledge about metabolism and psychological health are the keys to success in this journey.

Since each individual’s body and lifestyle is different, it is necessary to make a plan that suits personal goals and needs. In the process of losing weight Being patient, being kind to yourself, and adopting healthy habits will support you on your path to a sustainable lifestyle.

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